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Well Trained Bodies - Weekly Fitness Thread (inaugural thread 1/28-2/4) Please read post #1.


Granny_Weatherwax
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Wednesday!  I made it to my 6:15am boxing class and it was good.  Not as intense as yesterday, which was nice.  I think he was taking it easy on me since it was two days in a row - I usually go Mon and Weds.  I'm a little stiff through my neck and shoulders from yesterday.

 

And I did my morning stretching. I've been drinking my water.  Took my vitamins, so I'm feeling good.  

 

For the rest of the day, I need to charge up my fitbit so I can get credit for all of my steps!!  I have several errands that will keep me on my feet, and I'll do my evening stretching before bed.  

 

No sugar day 3 = so far so good

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I'm extremely sore today. I went ahead and went to class today because I knew it was going to be less intense than yesterday. We worked core today, so lots of planks and Pilates moves and very little running. I came home and put in a premade meal from HEB - chicken breast stuffed with asparagus, prosciutto (so?) and some type of cheese that I can't recall. It was so yummy I wanted more. Yesterday I ate out with dh. We had etoufee and gumbo and bread. The only good thing I can say about that is that we ate it earlier in the day.

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Better today. Yesterday I did get my steps in and I made 4 mason jar salads (because I had 4 jars).

 

Today I did a cardio workout and some knee strengthening exercises from YouTube videos (jessicasmithtv) and had one of my salads for lunch. Based on where I am now, I know I'll get my steps before the day ends.

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I had to be at work early this morning so I skipped my AM workout. I was dragging all afternoon and debated just taking a rest day today. Right when I was contemplating putting on pjs, I was asked to go play tennis. Woot woot!  Being with my tennis buddies is exactly what I needed today. 

 

My plan for tomorrow is cardio & strength training at the Y at 6:45am. I have my breakfast and lunch planned.

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I wanna play! I regularly hit my 10,000 steps so I'd like to up my goal to a consistent 14,000 steps.

 

I also need to make sure that eat enough calories. I often end up 500 calories short even after dinner and dessert!

 

I'd like to also make sure I'm take 2,000 iu of Vitamin D on top of my other meds and vitamins.

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After lunch I sent the kids outside and did Day 1 of my Couch to 5K program. I grumbled and fussed about it, but I'm glad I did it when I did because the slight headache I had earlier today has taken a turn for the worse and there's no way I'd be doing it now.

Yay! You are awesome. I adore Couch to 5K! It made me a runner.

I hated running when I started, and I couldn't even run the full 60 seconds and spent the entire recovery period gasping for air. :-)

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Yay! You are awesome. I adore Couch to 5K! It made me a runner.

I hated running when I started, and I couldn't even run the full 60 seconds and spent the entire recovery period gasping for air. :-)

 

Same here! I started the Couch to 10K back in May and I absolutely love running now. And I really, really hated it before. I had to do some weeks twice because my progress was so slow in the beginning, but now I can run for over an hour and I feel great. 

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My Dh, God bless him, came home last night with two Snicker Ice Cream bars!!! To be fair, we have a bad habit of nighttime snacking and he was just trying to do something nice. But I told him he couldn't bring me anymore snacks. He made the extreme sacrifice and ate both of them.

Such a sacrifice.

My DH has finally decided that he's tired of his extra 20 pounds, so he's no longer sitting next to me in the evening snacking while I drink my tea and try to pretend I don't want what he's having. :-) I'm so grateful!

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Couch to 5K is a great program!  I've tried it twice, and it did make me love running, despite hating running before.  The problem that I always have is that I hurt my ankle.  I must have weak ankles, because it's the same story every time I attempt it.

 

Any advice for rehabilitating weak/injured ankles?

 

My husband's advice (and I should mention he's been a serious runner, as in marathon runner, for decades!) was to run only uphill for awhile.  That way it's lower impact.  That sounds reasonable to me, so I'm going to give that a try.  Anything else I should do?

 

 

ETA:  I realized that I should probably explain that the hills he's talking about, here where we live, are extremely gentle.  This isn't much of a slope at all!

Edited by Greta
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Couch to 5K is a great program! I've tried it twice, and it did make me love running, despite hating running before. The problem that I always have is that I hurt my ankle. I must have weak ankles, because it's the same story every time I attempt it.

 

Any advice for rehabilitating weak/injured ankles?

 

My husband's advice (and I should mention he's been a serious runner, as in marathon runner, for decades!) was to run only uphill for awhile. That way it's lower impact. That sounds reasonable to me, so I'm going to give that a try. Anything else I should do?

 

 

ETA: I realized that I should probably explain that the hills he's talking about, here where we live, are extremely gentle. This isn't much of a slope at all!

I switched to minimalist shoes out of desperation to address my foot problems. I kept getting hurt just increasing my walking (weak ankles, easily injured arches, cranky knees). When I did C25K the first time, I was practically hobbled by the end of it. Since I'd spent the previous several years buying more and more supportive shoes trying to stop getting hurt, I decided to go the complete opposite direction and bought Vibram 5 Finger shoes. It took me several months to transition (I'd carry my old shoes and switch the minute my feet or calves got sore), but I developed much stronger feet and ankles.

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I switched to minimalist shoes out of desperation to address my foot problems. I kept getting hurt just increasing my walking (weak ankles, easily injured arches, cranky knees). When I did C25K the first time, I was practically hobbled by the end of it. Since I'd spent the previous several years buying more and more supportive shoes trying to stop getting hurt, I decided to go the complete opposite direction and bought Vibram 5 Finger shoes. It took me several months to transition (I'd carry my old shoes and switch the minute my feet or calves got sore), but I developed much stronger feet and ankles.

 

 

I do prefer light-weight, flexible running shoes, but I've never gone as far as Vibram 5 Finger.  Might be worth a shot!

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Yesterday was an almost total bust here. 🙠I ate a decent breakfast, practiced karate for 10-15 minutes, and didn't eat any of the ice cream DH brought home for the kids but that was the extent of the good stuff. I only drank about 24oz of water, didn't do my workout, ate the rest of the pizza to stop my DC from fighting over it, and a hamburger with the works for dinner because I was starving (it was supposed to be a burger on a salad - no cheese, no bun).

 

Typically yesterday's failure would mean I'd give up on the rest of the week and sleep in, skip workouts, and eat whatever I wanted. This time I'm trying to bounce back faster. Today I got up on time and did my workout, ate a good breakfast and took my vitamins, and have 24oz of water down already. I have a good lunch and dinner planned too.

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Couch to 5K is a great program!  I've tried it twice, and it did make me love running, despite hating running before.  The problem that I always have is that I hurt my ankle.  I must have weak ankles, because it's the same story every time I attempt it.

 

 

You could work on strengthening the muscles around the ankle joints and the front of the lower leg. You can use tension bands, for example. This may also help prevent other things, such as shin splints. Perhaps looking at your running gait mechanics would be useful, too. 

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I'm going to try to join with you guys. I'm recovering from a sudden illness, but I hope to be back on my feet soon.

 

My goals:

 

Eat more fruits/vegetables

Cut down on sugar/dessert

Train for half marathon

 

The positive outcome of my illness is that I'm off of my diet soda addiction. I have heard that diet soda makes you hungrier, so maybe that little switch will help.

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I said no to my workout and yes to desperately needed sleep. I will try to either go into the garage and do my arm workout or run at some point today. My legs are still extremely sore. Last night dh and I were watching TV on the big chair in our room, and he squeezed my thigh playfully, causing me to howl in pain. Poor dh apologized claiming he forgot I was sore and also thought the soreness should be gone by now. I made a mental note that I should complain about muscle soreness more often in the future to hopefully prevent this, lol.

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You could work on strengthening the muscles around the ankle joints and the front of the lower leg. You can use tension bands, for example. This may also help prevent other things, such as shin splints. Perhaps looking at your running gait mechanics would be useful, too. 

 

Thank you!  I'll look up some tension-band exercises that I could do.  Any suggestions on how a person could go about examining their gait mechanics?

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Thank you! I'll look up some tension-band exercises that I could do. Any suggestions on how a person could go about examining their gait mechanics?

A running coach would help with that. I read about the existence of running coaches a couple of years ago. The only other thing I can think of is to go to a running store where they will analyze your gait to properly fit you in/for/? (not sure which preposition to use) shoes.

Edited by extendedforecast
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Thank you!  I'll look up some tension-band exercises that I could do.  Any suggestions on how a person could go about examining their gait mechanics?

 

I went to my friend who is a track coach, and she gave me some great suggestions. It was really worthwhile. I've run 2 marathons and numerous half marathons injury-free. 

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I've reached my goals 3 of 4 days this week so far - a win in my world.  

 

My camel-like habits are kicking my rear, though.  My lips are peeling and my skin is dry.  I really, really hate cold water, so I'm going to try switching to hot, which I've always thought of as something to have when relaxing, and see if it will trick me into drinking more.   

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Couch to 5K is a great program!  I've tried it twice, and it did make me love running, despite hating running before.  The problem that I always have is that I hurt my ankle.  I must have weak ankles, because it's the same story every time I attempt it.

 

Any advice for rehabilitating weak/injured ankles?

 

My husband's advice (and I should mention he's been a serious runner, as in marathon runner, for decades!) was to run only uphill for awhile.  That way it's lower impact.  That sounds reasonable to me, so I'm going to give that a try.  Anything else I should do?

 

 

ETA:  I realized that I should probably explain that the hills he's talking about, here where we live, are extremely gentle.  This isn't much of a slope at all!

Ditto on the Five Fingers.  I went from orthotics and being able to run less than 3 miles and be in pain to running as long as I like with no ankle injuries.  In one of the barefoot running books, there are a bunch of exercises to strengthen the foot/lower leg.

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A running coach would help with that. I read about the existence of running coaches a couple of years ago. The only other thing I can think of is to go to a running store where they will analyze your gait to properly fit you in/for/? (not sure which preposition to use) shoes.

 

 

I went to my friend who is a track coach, and she gave me some great suggestions. It was really worthwhile. I've run 2 marathons and numerous half marathons injury-free. 

 

 

Ditto on the Five Fingers.  I went from orthotics and being able to run less than 3 miles and be in pain to running as long as I like with no ankle injuries.  In one of the barefoot running books, there are a bunch of exercises to strengthen the foot/lower leg.

 

 

 

This is great -- thank you all!

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Couch to 5K is a great program!  I've tried it twice, and it did make me love running, despite hating running before.  The problem that I always have is that I hurt my ankle.  I must have weak ankles, because it's the same story every time I attempt it.

 

Any advice for rehabilitating weak/injured ankles?

 

My husband's advice (and I should mention he's been a serious runner, as in marathon runner, for decades!) was to run only uphill for awhile.  That way it's lower impact.  That sounds reasonable to me, so I'm going to give that a try.  Anything else I should do?

 

 

ETA:  I realized that I should probably explain that the hills he's talking about, here where we live, are extremely gentle.  This isn't much of a slope at all!

P90X is the only program to have ever strengthened my ankles and lower back. Sorry.
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I went to the gym this morning for my step/bootcamp class.  It was awesome!  I got there about 20 minutes early, so I ran a mile and a half on the treadmill.  Before Christmas, I was running at a 12 min mile pace and needed to walk after each lap.  Today I was able to run the entire mile at a 10 minute pace with some 8 minute mile intervals!  It was on a treadmill, and I don't really think that's the same as running outside. But it's all cold and snowy here, so I'm not going to try it at a track for a while, but I'm hoping by the spring I will be ready to start training for a half marathon.

 

I also did my stretching 

 

Then I went out to lunch with a friend and did not eat the bread that came with my salad.  It was a great salad, even without the bread.

 

I am behind on my water drinking, and I better catch up quick because I'll have to get up all night if I drink too much late in the day!

 

No sugar day 4

 

Edited by wendy not in HI
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Totally going to brag.  Just warning you.

 

I usually do my C25K during the kids' quiet time.  But we have Co-op today, then Dance class, then groceries, then collapsing in an exhausted heap.  So despite it "not being how it's done" I put my oldest in charge of the youngest, put in an episode of Last Airbender for my boys and finished Week 1 this morning!  I'm very proud of myself!  I didn't put it off, I made fitness a priority and did what I committed to do.  

 

Hooray for me!

 

It'll also make it easier to resit the tasty treats in the Teacher's Lounge at Co-op today because I won't want to negate all the good work I did.  

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Totally going to brag.  Just warning you.

 

I usually do my C25K during the kids' quiet time.  But we have Co-op today, then Dance class, then groceries, then collapsing in an exhausted heap.  So despite it "not being how it's done" I put my oldest in charge of the youngest, put in an episode of Last Airbender for my boys and finished Week 1 this morning!  I'm very proud of myself!  I didn't put it off, I made fitness a priority and did what I committed to do.  

 

Hooray for me!

 

It'll also make it easier to resit the tasty treats in the Teacher's Lounge at Co-op today because I won't want to negate all the good work I did.  

 

 

:hurray:

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Ok - main goal today is stay low-carb. I reached my goal weight before Christmas and have had too many carbapalooza moments since then. I have a sugar problem so need to stop cold turkey and get back to eating well. 

 

I made it to the gym today and got some steps in on the treadmill before my class. Planning to run 10k tomorrow morning, but my tailbone is still sore from falling down 3 steps so I am not going to push it if I feel any pain running.

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I do prefer light-weight, flexible running shoes, but I've never gone as far as Vibram 5 Finger.  Might be worth a shot!

Do you have soft, dirt trails available nearby?

 

I love CP25K but what made it hard for me originally was plantar fascitis.  Once I licked that, I got back to running, and then got derailed by hip bursitis.  The only real cure for that is rest, so now that I'm rested I've realized that if I move on soft trails it makes a big difference in my reinjury rate.  I'm not back to CP25K though--I also need to avoid high impact AND alternating feet, so for my intense exercise I use my Healthrider (for which both legs push together), and then on the soft trails I walk fast but don't run, and try for low impact a la Barefoot Running.

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I overate a bit yesterday due to stress(1400 cals consumed). I did make my morning Y workout but that was it. I cam home from work feeling poorly (so many students are ill and still attending class; it's a mixed blessing) and so I took a hot shower and put on comfortable clothes. 

 

I'm still not feeling myself today but I'm going to try to make up for yesterday. I played 2 hours of doubles tennis and I'm going to head to the Y after lunch for some more cardio (Stationary bike) and some strength training.

 

I have lunched planned but have not yet decided on dinner.

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I've reached my goals 3 of 4 days this week so far - a win in my world.  

 

My camel-like habits are kicking my rear, though.  My lips are peeling and my skin is dry.  I really, really hate cold water, so I'm going to try switching to hot, which I've always thought of as something to have when relaxing, and see if it will trick me into drinking more.   

 

I drink water room at room temperature. I don't like cold water either.

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You could try it for free by signing up for a free trial with Beachbody on Demand.  They offer a 30 day trial.  

 

Thanks for the suggestion!

 

Do you have soft, dirt trails available nearby?

 

I love CP25K but what made it hard for me originally was plantar fascitis.  Once I licked that, I got back to running, and then got derailed by hip bursitis.  The only real cure for that is rest, so now that I'm rested I've realized that if I move on soft trails it makes a big difference in my reinjury rate.  I'm not back to CP25K though--I also need to avoid high impact AND alternating feet, so for my intense exercise I use my Healthrider (for which both legs push together), and then on the soft trails I walk fast but don't run, and try for low impact a la Barefoot Running.

 

 

I live near an open space area with dirt trails, and that's where I normally run.  Most of it is packed dirt, but there are some places with loose sand (I live in the desert), and scattered rocks can be a problem.  So I almost wondered if I should try running on neighborhood sidewalks instead.  I don't like the idea of running on sidewalks, though, so maybe I'll stick with the trails, and just try to be more careful of rocks and sandy areas.

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I'm jealous - you guys must have access to far more interesting/challenging Barre classes than I do!  The ones at my gym were so easy and boring that I gave up on them.  I like the idea of barre, but the reality was pretty dull.  It was more stretching than it was exercising, and I don't like stretching!

 

ETA:  Before I got my current gym membership, I tried out a few classes at a Barre studio.  Now those classes were HARD!  I got a package deal that was like ten classes at a discounted price.  In those ten classes, I never got past the beginner level!  But I couldn't afford to keep going at full price.  So we ended up at our current gym, which has a lot more to offer for about half the price.  But the Barre classes there are pretty lousy.

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